Dress Up Your Salads - Classic Dressings for Summer Fare

by Nava Atlas

Salads can be more enticing to both adults and kids when jazzed up with flavorful dressings. For some years, I relied on store-bought, natural dressings, which are tasty as well as convenient. Recently, though, I've returned to making my own. They literally take minutes to make, and their flavors surpass those of store-bought versions. Not to mention that homemade dressings are more economical. Since most of the ingredients are pantry standards, the makings of a great dressing are nearly always at hand. Best yet, being a vegan no longer means having to avoid dairy- or mayonnaise-based dressings like ranch and Thousand Island. With soy versions of mayonnaise and yogurt, you can create the delicious dressings you've always loved.

Refrigerate unused portions of dressings, and in the case of oil-based dressings, bring to room temperature before using again.

BASIC VINAIGRETTE

(Makes about 8 two-Tablespoon servings)

Here's a basic, all-purpose dressing for salads, slaws, and marinating. Increase the proportion of vinegar if you prefer a more pungent taste.

  • ½ cup extra-virgin olive oil
  • ¼-⅓ cup balsamic or apple cider vinegar, to taste
  • 1 Tablespoon maple syrup or brown rice syrup
  • 1 Tablespoon Dijon-style mustard
  • 1 teaspoon Italian or all-purpose seasoning

Combine all ingredients in a tightly lidded bottle and shake thoroughly. Shake well before each use.

Total calories per serving: 134 Fat: 14 grams
Carbohydrates: 3 grams Protein: <1 gram
Sodium: 50 milligrams Fiber: <1 gram

Good with: Green salads, grain and/or bean salads, pasta salads, lentil salads, and corn salads. Use for marinating vegetables before roasting or grilling, or for marinating tofu that has been very well drained, blotted, and diced to use as a feta cheese substitute.

GARLICKY GRAINY MUSTARD VINAIGRETTE

(Makes about 8 two-Tablespoon servings)

When you want a vinaigrette that's more assertive than the basic recipe above, turn to this one.

  • ½ cup extra-virgin olive oil
  • Juice of ½ lemon
  • ¼ cup balsamic vinegar
  • 2-3 Tablespoons grainy mustard, to taste
  • 1 clove garlic, crushed, optional
  • ½ teaspoon dried dill
  • ¼ teaspoon dried oregano
  • ¼ teaspoon dill
  • ¼ teaspoon basil
  • Freshly ground black pepper to taste

Combine all the ingredients in a tightly lidded cruet or bottle and shake well. Shake well again before each use.

Total calories per serving: 133 Fat: 14 grams
Carbohydrates: 2 grams Protein: <1 gram
Sodium: 52 milligrams Fiber: 1 gram

Good with: Any of the same dishes noted under Basic Vinaigrette.

RANCH DRESSING

(Makes about 8 two-Tablespoon servings)

Ranch dressing is not always easy to buy ready-made in a dairy-free version, so this versatile recipe comes to the rescue.

  • ½ cup plain soy yogurt
  • ¼ cup vegan mayonnaise
  • ¼ cup water
  • Juice of ½ lemon or 1-½ Tablespoons white wine vinegar, or more to taste
  • 1 teaspoon salt-free all-purpose seasoning
  • ½ teaspoon dried dill

Combine all ingredients in a small bowl and whisk together until smooth. Transfer to a tightly lidded cruet or bottle. Shake or stir well before each use.

Total calories per serving: 47 Fat: 4 grams
Carbohydrates: 2 grams Protein: 1 gram
Sodium: 26 milligrams Fiber: 1 gram

Variation: Eliminate the water and use this as a dip for raw vegetables.

Good with: Green salads, slaws, pasta salads, and potato salads.

THOUSAND ISLAND DRESSING

(Makes about 8 two-Tablespoon servings)

This is the first dressing that enticed my sons to try salad when they were young. It's a good bet for young children, though it's a pleaser for any age. It also makes a good dressing for veggie burgers and other sandwiches.

  • ½ cup vegan mayonnaise
  • ¼ cup plain soy yogurt
  • ¼ cup ketchup
  • 1 Tablespoon sweet pickle relish, or more to taste

Combine all ingredients in a small bowl and whisk together until smooth. Transfer to a small lidded container. Spoon onto salads.

Total calories per serving: 84 Fat: 7 grams
Carbohydrates: 5 grams Protein: 1 gram
Sodium: 156 milligrams Fiber: <1 gram

Good with: Green salads; also great as a spread for veggie burgers, soy deli heroes, and other sandwiches.

FRENCH DRESSING

(Makes about 8 two-Tablespoon servings)

This is one of my personal favorites for green salads. I hope you'll agree that this is better than the store-bought variety.

  • ¼ cup ketchup
  • ½ cup vegan mayonnaise
  • 3 Tablespoons light olive oil
  • 2 Tablespoons red wine vinegar or plain vinegar
  • 1 Tablespoon maple syrup
  • ½ teaspoon paprika, or more to taste
  • 1 clove garlic, crushed (optional)

Combine all the ingredients in a small mixing bowl and whisk together until smoothly blended. Transfer to a tightly lidded cruet or bottle. Shake well before each use.

Total calories per serving: 127 Fat: 12 grams
Carbohydrates: 6 grams Protein: <1 gram
Sodium: 141 milligrams Fiber: <1 gram

Good with: Green salads, salads using slightly bitter greens, and taco salads.

ASIAN SESAME SALAD DRESSING

(Makes about 8 two-Tablespoon servings)

Savory and tangy, this is the perfect dressing for salads served with Asian-style meals.

  • ⅓ cup light olive oil
  • 2 Tablespoons dark sesame oil
  • ⅓ cup rice vinegar or white wine vinegar
  • 1 Tablespoon maple syrup
  • 1 Tablespoon low-sodium soy sauce
  • ½ teaspoon grated fresh ginger or pinch of ground ginger
  • 1 Tablespoon sesame seeds

Combine all ingredients in a tightly lidded cruet or bottle. Shake well before each use.

Total calories per serving: 117 Fat: 12 grams
Carbohydrates: 2 grams Protein: <1 gram
Sodium: 68 milligrams Fiber: <1 gram

Good with: Asian-style coleslaw (try using napa cabbage), broc-coli slaw or other grated vegetable salads (such as with root vegetables or carrots), cold noodle salads, and green salads using crunchy roots and nuts. Try this on a green salad with mixed baby greens, grated carrots, and daikon radish, or with white turnips, sprouts, and sliced almonds. Any of these salad ideas make great accompaniments to stir-fries.

GREEN GODDESS

(Makes about 8 two-Tablespoon servings)

This strong herbal dressing not only has a luscious taste, but makes good use of nutrient-rich parsley.

  • 1 cup firmly packed fresh parsley
  • ½ cup light olive oil
  • ½ cup peeled, seeded, and chopped cucumber
  • Juice of ½-1 lemon, to taste
  • 1 scallion, thinly sliced
  • 1 Tablespoon fresh dill and/or several basil leaves
  • ½ teaspoon salt
  • Freshly ground pepper

Place all ingredients into a food processor. Process until herbs are very finely minced. Transfer to a tightly lidded cruet or bottle and shake well before each use.

Total calories per serving: 125 Fat: 14 grams
Carbohydrates: 1 gram Protein: <1 gram
Sodium: 150 milligrams Fiber: <1 gram

Variation: Substitute or add other fresh summer herbs of your choice.

Good with: Tomato salads; grain and/or bean salads, especially barley, rice, and white beans; pasta salads; lentil salads; and cold noodle salads. Also, makes an unusual dressing for potato salads.

Nava Atlas is the author of several vegetarian cookbooks, most recently The Vegetarian Family Cookbook (Broadway Books, 2004). For more information about Nava, visit her website, In a Vegetarian Kitchen, at <www.vegkitchen.com>>.